tydye613

Oct 28th 2023

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tydye613's week rotation

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9 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

3-4 days a week

Back day 12 exercises, 0 min

Dumbbell Incline Tricep Extension	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 75s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Machine Assisted Pull-Up	4x8 reps	rest: 60s

Back day rows 9 exercises, 0 min

Dumbbell Tricep Extension	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s

Biceps & Triceps 14 exercises, 0 min

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Barbell Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 60s
Cable Lateral Raise	4x8 reps	rest: 60s
Dumbbell Incline Spider Curl	3x8 reps	rest: 60s

Chest: bench 9 exercises, 0 min

Barbell Incline Bench Press	5x8 reps	rest: 90s
Barbell Bench Press	5x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 90s
Barbell Military Press	4x8 reps	rest: 75s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Cable Straight Arm Crossover	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s

DB Chest Day 13 exercises, 0 min

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Fly	4x10 reps	rest: 90s
Dumbbell Press (Close Grip)	4x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s

Leg day 9 exercises, 0 min

Machine Leg Press (Wide Stance)	5x8 reps	rest: 85s
Machine Leg Press (Narrow Stance)	5x10 reps	rest: 60s
Calf Press On Leg Press	5x10 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 75s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 75s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s

New Workout 6 exercises, 0 min

Dumbbell Preacher Hammer Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Spider Curl	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s

Pull (Back v2) 13 exercises, 0 min

Smith Machine Bent-Over Row	4x8 reps	rest: 75s
Smith Machine Deadlift	4x8 reps	rest: 60s
Smith Machine Shrug	5x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 105s
Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Tricep Extension	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Cable Rope Seated Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x8 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	3x8 reps	rest: 60s

Shoulder 11 exercises, 0 min

Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Seated Front Raise	4x10 reps	rest: 75s
Dumbbell Incline Bench Row	4x8 reps	rest: 75s
Dumbbell Reverse Fly	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Shoulder Abduction	4x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s